5k Training


Hello everyone. I’m doing the 5k training with a program called The Couch-to-5K ยฎ Running Plan. You can click the link to check it out but basicly I’m on week 1 where you, Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. I’ve done it for two days so far. The first day wasn’t as bad as I thought but the second day was killer. I had a side cramp in the middle of the training. It was so bad that I had to cut some runs short.

They say that going through the cramps while running is normal.

You’re jogging right along — actually, nearly galloping — and hoping for your best time ever in a 5K, 10K, or just your regular run.

Then it hits, out of nowhere — you get a side stitch or cramp, a stomach cramp, or your leg muscle constricts, threatening to stop you in your tracks.

Cramps while running are the painful opposite of a runner’s high, sometimes making even veteran runners grimace and groan.

They’re common, according to experts and researchers. In one study of 848 runners and walkers — most of them runners — 27% said they had exercise-related abdominal pain — described often as a cramping sensation.

I will provide the link so that you can read more about the cramps. But there’s a way to prevent the side cramp.

To avoid side cramps, Galloway suggests deep lung breathing. His advice:ย Put your hand on your stomach and breathe deeply. If you’re breathing from your lower lungs, your stomach should rise and fall.

Side cramps affect beginners more than long-timers, Galloway notes. “Veteran runners shift [naturally] to lower lung breathing,” he says.

To avoid side pain, don’t start your run jackrabbit fast. Many side stitches are simply a result of starting too fast. “It’s always better during the first 10 minutes to be more gentle,” Galloway says.

Nervousness can play a role, too.ย When nerves hit, “you have a tendency to breathe more rapidly, or some do,” Galloway says. “When that happens, a lot of people revert to shallow breathing,”ย which can bring on a side cramp.

So I’ll have to breathe deeply and not start off so fast. I’m not running tonight though. It’s going to be tomorrow or Sunday. I’ll do the activity to prevent it and I’ll post on how it went.

 

 

 

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